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Training period: endurance
Competition sports is one of the basics to set
up a training schedule in function of
endurance. The sporty amateur once again
takes advantage of the benefits of a training
set up for a competitive sportsman. As the
weights and the repetition of the exercises play
an important part in the measurement of our
"tiredness" in the training of muscle
development, the heart rate is the most
important element in the endurance training.
Before we give you some recommendations
for cardio training, it is important to know your
maximum heart rate. We can determine this
rate by a test which will ask a maximum effort
of our cardio-vascular system. This test
whoever is not suited for the sporty amateur.
However we can determine our maximum
heart rate by another formula : 220 minus our
age.
Starting from this formula, our optimal heart
rate in function of age, will be between 70 and
85% of our maximum heart rate obtained
during a cardio-vascular training session, and
between 60 and 70% during a metabolism
training.
We have different ways of training in the
endurance sports.
Continuous training
•
Training by interval
•
Repetition training
•
Competition training
•
•
Continuous training is most used in leisure
sports, training by interval in a less way.
Repetition and competition training mostly ask
for exceptional and intense efforts and
therefore they are not recommended for the
sporty amateur.
A continuous training is characterized by a
training over a longer period, without
interruption of the effort. The most sporty
amateurs automatically go for this kind of
training.
They often become good results when the
level of effort correspond to the optimal heart
rate in a certain age category.
The training by interval usually contains a
series of efforts and a series of relaxation. The
series of relaxation contains moments of
partial rest.
Continuous training is chosen by 80 to 90% of
the sportsmen who wants to work on
endurance. We therefore recommend
continuous training to every sporty amateur.
HR
60%
65%
70%
75%
MA
MA
MA
MA
X/m
X/m
X/m
X/m
Age
in
in
in
in
20
200
120
130
140
25
195
117
127
137
30
190
114
124
133
35
185
111
120
130
40
180
108
117
126
45
175
105
114
123
50
170
102
111
119
55
165
99
107
116
60
160
96
104
112
65
155
93
101
109
70
150
90
98
105
Training evaluation
The preset program is only effective if you
regularly control yourself. It is better to use the
term "evaluation" because we evaluate the
present data/results in function of the next
training cycle.
Even though the preset goals were chosen
carefully and realistic, it always is possible that
the program of a meso cycle is realized
partially. This can have several causes such
as illness, injuries, occupation activities, or
other motifs to interrupt your training. If you
already reached some goals, but not all of
them, you have to adapt your training program
for the next meso cycle.
80%
85%
The keeping of a training diary can help you in
MA
MA
MA
X/m
X/m
X/m
finding the causes when you have not reached
in
in
in
your goals. In this diary you can write down
different information, which can help you to set
150
160
170
up a training program, such as your eating
habits, periods of rest and sleep, remarkable
146
156
166
results etc. A visit to the dentist for example
143
152
162
can influence your training results. If you can
take into account certain circumstances, you
139
148
157
can avoid a stagnation in your results.
135
144
153
Adaptations of your training are usually
131
140
149
important for the intensity of your program, the
succession and the repetitions of the exercises
128
136
145
and the achieving of results.
124
132
140
120
128
136
116
124
132
113
120
128
Training diary
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